Skill Work:
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB Romanian deadlifts, right
5 single-leg KB Romanian deadlifts, left
WOD:
AMRAP 7:
3 deadlifts (225/315 lb)
10 box jumps (24/30 in)
Intermediate:
AMRAP 7:
3 deadlifts (125/175 lb)
10 box jumps (20/24 in)
Beginner:
AMRAP 7:
3 deadlifts (75/115 lb)
10 box jumps or step-ups (12/12 in)
Home Workout:
AMRAP 7:
10 double-dumbbell deadlifts (35/50 lb)
10 broad jumps (3/4 feet)
Movement scaling options:
Deadlift: Load, range of motion, sumo deadlifts, dumbbell variations
Box jumps: Reps, box height, step-ups
Cool down:
2 sets:
:30 seated forward fold
:30 pigeon stretch/leg